GRH-PEP Week 7: Day 1
Week 7: Day 1
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Super Set Training– 60-90s sec rest when finished w/ pairings.
A1) Front Squat— 4×6
A2) Hand Switch w/ Push-up— 4×6/side
B1) DB Push Press— 3×8
B2) 1-arm DB Row— 4×8/side
C1) 2-arm DB Bulgarian Split Squat–3×8/side
C2) 1-leg DB RDL— 3×6/side
D1) Side-Lying External Rotation – Arm Propped at 30° Abduction— 3×12/side
D2) Side-Lying Bridge— 3x30s/side
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Use Clean Grip for Front Squat if possible.
If you cannot perform a conventional Push-up then use your knees for assistance.
The following two tabs change content below.
Vincent has been a fitness professional since 2006 and is nationally certified by the ISSA and is a USA Weightlifting Strength Coach.
Currently Vincent operates VGA Strength & Conditioning as a distance fitness coach and is contracted as a personal trainer at North Idaho Athletic Club in Moscow, Idaho.
Performance Enhancement Training,
Partner Assisted Stretching.
ISSA Certified Fitness Trainer,
ISSA Specialist in Fitness Nutrition,
ISSA Specialist in Youth Fitness,
USA Weightlifting Level 1 Sport Performance Coach,
Partner Assisted Stretching Practitioner,
Adult CPR & AED Certified.